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Friday, April 4, 2014

How To Find A Fat Loss Diet That Works For You

There are hundreds of fat loss diets out there and some of them work for certain people, but at the same time they don’t work for most people. Instead of spending months or even years trying all sorts of diets that don’t work, follow these 5 tips in order to find the right one for you and most important of all, one that will give you results!

The 5 characteristics of a good diet are:

1. It Doesn’t Restrict Fat Consumption

Many years ago it was thought that you get fat by consuming fat. But scientists had proven that it is only a myth, and that carbohydrates are the main cause of fat gain. Healthy fats are essential for your body and some of them even support fat loss. 

So you definitely need to include them in your diet (in moderation). Great sources of healthy fats are: olive oil, unsalted nuts & seeds (walnuts, cashew, peanuts, flax seeds, chia seeds etc.), avocados, peanut butter, whole eggs, salmon and other types of fatty fish.

2. It Has Sufficient Daily Calories

Cutting calories is the main idea behind weight loss, but doing it too drastically will actually make things worse! Your body will get into starvation mode, it will slow down your metabolism and will hang on to the fat that you actually want to lose. Not to mention that you will feel hungry and weak all the time, which usually results in binge eating. 

The number of calories you need to eat on a daily basis depends on many factors such as your age, height, weight and activity level...but if a diet suggests less than 1,000 calories a day, it may not be a good solution on the long term!

3. It Stabilizes Your Blood Sugar

Saturday, March 8, 2014

Juicing Blunders That You Should Avoid While Following A Fitness Program

There is no denying the fact that juicing is one of the best ways to ensure that your body gets its daily dose of vitamins and minerals, antioxidants and enzymes. Juicing has proved to be very beneficial for bodybuilders and for those who wish to achieve optimal health. Juicing can also contribute to your weight loss efforts because it contains fewer calories.

It also boosts immunity and makes sure your body does not lack essential nutrients which can lead to nutritional deficiencies. Juicing basically allows you to enjoy a variety of fantastic nutrients which you would otherwise have to struggle to incorporate in your daily diet. But there are correct ways of juicing; else, you run the risk of not only wasting time and effort, but also sabotaging your fitness goals.

Common Juicing Blunders:

1. Excess Use of Fruits

    Although juicing fresh fruits is highly recommended because they contain high amounts of antioxidants and vitamins, fresh fruits are also rich in sugar. Consuming whole fresh fruits is not harmful because the sugar in them gets absorbed slowly by the rich fibers contained in them. This can stop insulin levels from rising and causing abnormal blood glucose level fluctuations.

    However, when you juice fresh fruits, you are actually removing much of the fiber in them. When you use a blender and consume part of the pulp, you still get some fiber. But a juicer will not offer you any fiber from the fruit. 

    The idea behind juicing is to ensure that the qualities of the fruits reach your bloodstream directly. However, what really happens is that the sugar moves into the blood faster and causes a sudden increase in insulin levels. With increased insulin in the blood, the body is programmed to store fat. The best way to juice fruits is to use half of the fruits (having low glycemic index) such as apples and pears and blend them with bitter tasting vegetables to make them slightly more edible. The best choices for fruit juices would be berries like raspberries or strawberries because they have low GI and contain antioxidants.

    2. Lack of ingredients

    Sunday, March 2, 2014

    Arnold Classic 2014 Results


    1. Dennis Wolf
    2. Shawn Rhoden
    3. Cedric McMillan
    4. Victor Martinez
    5. Evan Centopani
    6. Branch Warren
    7. Ben Pakulski -- Click Here to get his Muscle Building Program
    8. Brandon Curry
    9. Toney Freeman
    10. Edward Nunn

    Men - 212

    1. James Flex Lewis
    2. David Henry
    3. Aaron Clark
    4. Hidetada Yamagishi
    5. Jose Raymond
    6. Charles Dixon
    7. Lukas Osladil
    8. Tricky Jackson
    9. Stan McQuay
    10. Angel Rangel Vargas

    Women - Bikini

    1. Ashley Kaltwasser
    2. Yeshaira Robles
    3. Amanda Latona
    4. Nathalia Melo
    5. Stacey Alexander
    6. India Paulino
    7. Courtney King
    8. Janet Layug
    9. Margret Gnarr
    10. Justine Munro

    Women - Figure

    1. Candice Keene
    2. Heather Dees
    3. Camala Rodriguez
    4. Ann Titone
    5. Candice Lewis
    6. Gennifer Strobo
    7. Alicia Coates
    8. Ava Cowan
    9. Allison Frahn
    10. Amanda Doherty

    Women - Fitness 

    1. Oksana Grishina
    2. Regiane Da Silva
    3. Tanji Johnson
    4. Bethany Cisternino
    5. Trish Warren
    6. Ryall Graber-Vasani
    7. Melinda Szabo
    8. Whitney Jones
    9. Michelle Blank
    10. Kizzy Vaines

    Friday, February 28, 2014

    4 Reasons Why Even the Best Bodybuilding Supplements Don't Work On You

    Bodybuilding is a science. Its most basic pretense is that one has to train and consume foods to gain weight and muscle mass, and then eliminate the fat in order to retain the built mass. This takes a long time, and bodybuilders began to take shortcuts. About half a decade ago, the answer came in the form of steroids. Since being banned, most bodybuilders sought alternatives – one that didn't come with a lot of negative long-term side-effects.

    Along comes modern bodybuilding supplements. These supplements come in various forms. There's protein powder, there's weight gainers, there's BCAAs, weight loss supplements, metabolism enhancers and a whole lot more. Picked the best ones but still not seeing results? There are a few reasons why.

    1. You Treat Them as Magic Bullets

    In the movies, when the main character studies, recovers from his injuries, or trains in martial arts, there's a little bit of flash-forwards. This doesn't work in real life, so stop treating bodybuilding supplements as magic pills that turn you into Rambo overnight. Sure, the advertisement may talk about it as if it was a miracle pill, but retain your sense of logic and you'll be fine.

    2. You Don’t Put Enough Work In

    Most people fail to see the word "supplement" in "bodybuilding supplement." Supplements mean that they just help, and thus aren't the main method of getting the body you desire. Simply put, anyone can be a bodybuilder if they take the time to do so. Bodybuilding supplements simply allow for faster results, the same way steroids did before. That being said, you'll need to work for your muscles.

    Take protein powder, for instance, a muscle-building supplement. Consuming it without appropriate workout sessions will only make you gain more weight. Also, you can't expect to have the muscles in just a few days. You'll need to shape those muscles through diligent trips to the gym.

    3. You Use Them Incorrectly

    There are two reasons why there are a lot of bodybuilding supplements. The first is that each supplement caters to a different problem. One may be for building muscle, another may excel in weight-loss. If you're not getting the results you wanted, it's not because the supplement didn't work. It's because the supplement isn't for you. If you're trying to gain weight, stay off supplements that enhance your metabolism or suppress your appetite.

    4. You Don’t Have The Right Nutrition

    Monday, February 10, 2014

    Simple Tips for Optimum Muscle Building

    Building muscle can be a long process, but if you aspire to achieve a chiselled, well controlled physique, the efforts will be more than worth it. By setting realistic goals and monitoring your weight and food intake, you will soon start to see results.

    When looking to gain muscle and increase general fitness, there are a number of simple things you can add to your regime to optimise results. So, whether you’re into bodybuilding or just want to add more lean muscle to your physique and reduce fat, we’ve compiled a list of some tips to help you out:

    Stay Hydrated

    Being dehydrated during workouts can make you feel a lot more lethargic and will therefore have a negative effect on your training. Drinking lots of water or sports drinks will hydrate your muscles, meaning they will be able to go for longer during workouts.

    Increase Your Protein Intake

    Watching your diet and calorie intake is vital for losing fat and gaining lean muscle. Increase your daily intake of protein from a number of sources such as eggs, meat and low fat dairy products to give your muscles the fuel and protein they crave.

    Use Protein or Other Supplements